Wod

CFM – CrossFit Premium

SKILL WEEK No. 2

a)
SKILL: Pull-up
a) Mobility
b) Progressions (C/D Swing Body Control, work with band)
c) Standards at Ring Rows, Kipping, Butterfly

b) Amrap 18 min
15 deadlift (50/35)
12 pull-ups
9 hang power clean & jerk

Basic CrossFit
a)
Pull-up

b)
Emom 20 min
1st: max burpee pull-up
2nd: max cal row
3rd: max kettlebell high pull
4th: rest